Create a Path and Practice Stick-to-itiveness

By David Hennessy, Clinical Psychologist

Creating a Path That Holds Steady

When life feels unpredictable, it can help to pause and intentionally define a few basics of what truly matters. For many people, these priorities tend to fall into areas such as:

Health
Connection
Security
Leisure
Fun
Relaxation
Work
Hobbies
Creativity

By taking time to clarify what is important across these areas, we begin to create a map that can guide us. Rather than leaving things to chance or to the ups and downs of mood, we can instead create a path that offers direction and meaning.

This process is explored in more detail in our article on clarifying your values, which outlines how identifying core life directions can enhance psychological clarity and follow-through.

From Values to Action

Once values become clearer, the next step involves translating them into action. For example:

If health matters, that might become “go for a 30-minute walk three times a week.”
If connection matters, it may look like “calling a friend or family member once a week.”
If creativity matters, this could involve “setting aside one evening for painting or writing.”

These actions remain intentionally small, practical, and specific. As a result, they help turn values into behaviours that realistically shape daily life.

Keeping actions small and realistic also aligns with the psychological benefits of simplicity, where reducing complexity helps conserve mental and emotional energy.

Scheduling Matters

After identifying meaningful actions, it helps to schedule them into the week ahead. When people place these actions in a calendar or diary, much like any other appointment, they make them more concrete. In practice, this approach reduces reliance on fluctuating motivation and supports steadier follow-through.

Practising Stick-to-itiveness

Stick-to-itiveness refers to the ability to persist even when thoughts or emotions shift. Although feelings and motivation naturally rise and fall, values-consistent actions can still act as reliable anchors.

For many people, difficulties with persistence link closely to challenges in managing strong emotions, particularly during periods of stress, fatigue, or uncertainty.

Over time, maintaining this structure despite the ebb and flow of internal experience allows steadiness and change to take shape. In turn, this process supports resilience and fosters greater trust in one’s ability to live in alignment with what truly matters.

Clinical and Evidence-Based Context

From a clinical perspective, values-based action and behavioural consistency sit at the core of Acceptance and Commitment Therapy and behavioural activation approaches. Research consistently shows that action guided by values, rather than mood or motivation, is associated with improved psychological flexibility, resilience, and wellbeing [1–5].

For some individuals, earlier experiences shape sensitivity to threat or overwhelm, which can make consistency more challenging. In these cases, a trauma-informed therapy lens often provides helpful context.

Consistency does not require perfection. Instead, it involves repeatedly returning to chosen actions despite discomfort, disruption, or self-doubt.

Frequently Asked Questions

What does stick-to-itiveness mean in psychology?

Stick-to-itiveness refers to the ability to continue engaging in meaningful, values-based actions over time, even when motivation, mood, or confidence fluctuate.

Why is values-based action more effective than relying on motivation?

Motivation naturally rises and falls. Values-based action provides steadiness because it follows what matters rather than how someone feels in a particular moment. Acting in line with values supports long-term wellbeing and resilience [1–5].

How do I identify my core values?

Many people begin by reflecting on important life areas such as health, relationships, work, creativity, or contribution. From there, they define small, practical behaviours aligned with those directions.

What if I lose momentum?

Consistency does not mean perfection. Missing a week does not equal failure. Returning to chosen actions is what builds resilience over time.

Can this approach help with anxiety, depression, or burnout?

Yes. Values clarification and behavioural activation are central components of evidence-based therapies widely used in the treatment of anxiety, depression, and burnout [1–5].

References

1. Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.
2. Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review, 30(7), 865–878. https://doi.org/10.1016/j.cpr.2010.03.001
3. Martell, C. R., Dimidjian, S., & Herman-Dunn, R. (2010). Behavioral activation for depression: A clinician’s guide. Guilford Press.
4. Gloster, A. T., Walder, N., Levin, M. E., Twohig, M. P., & Karekla, M. (2020). The empirical status of acceptance and commitment therapy: A review of meta-analyses. Journal of Contextual Behavioral Science, 18, 181–192. https://doi.org/10.1016/j.jcbs.2020.09.009
5. Cuijpers, P., Karyotaki, E., de Wit, L., & Ebert, D. D. (2020). The effects of fifteen evidence-supported therapies for adult depression: A meta-analytic review. Psychotherapy Research, 30(3), 279–293. https://doi.org/10.1080/10503307.2019.1649732

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